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Continue to learn more about training routines: Workout Routines Home
Max-OT Training
A. Overview of Max-OT
Max-OT or “Maximum Overload Training” was developed by the company AST. This 12 week program is designed and claimed to be the fastest muscle growth and fat burning workout. The overall goal of this program is to build the most muscle in the fastest time possible.
This program strongly emphasizes the intensity component which is said to correlate to increased muscle building, fat burning, strength, and power. This strict program will only work for those who dedicate themselves to its rules and principles.
B. Principles of Max-OT
Other Principles:
• You should always strive to increase the weight load each week as this
will keep your gains constant.
• Remember to get a good warm up prior to beginning your workout each
day to prevent injury.
C. Why Max-OT Works
High Intensity
This is what produces results, period. No room for impassionate lifters here, Max OT is only for those ready to truly workout intensely.
Extra Recovery Periods
Due to the extreme intensity of Max-OT, it is necessary that for every 8-10 weeks on the program, 1 week off of training should be taken.
Major muscle groups are trained first
These major muscles are trained primarily with compound exercises which require more time and energy while also producing the most muscle build potential. Smaller isolated exercises follow for maximal muscle fatiguing and growth.
Isolated muscle training
Only 1 to 2 muscle groups will be focused on each workout to thoroughly fatigue the muscle group.
2-3 min recovery periods
This rest time in between sets is crucial as your high intensity training requires ample recuperating time to actually progress. It would make no sense to take 30 second breaks only to lift smaller weights.
D. Max-OT Workout Routine
Here is the workout routine with exercises listed in an order that should be followed for each day. Feel free to modify or substitute similar exercises as you see fit. All three phases of the program are listed with exercise plan for that phase.
Phase 1: Weeks 1-4
Phase 2: Weeks 5-8
Phase 3: Weeks 9-12
There is an exception for the 4-6 rep range with abdominals as you want this area to be lean and trim, not one of the muscular “bodybuilder” pot bellies that have become common.
All 3 Phases follow this training split:
• Monday: Legs
• Tuesday: Arms and abs
• Wednesday: Shoulders and traps
• Thursday: Rest
• Friday: Chest
• Saturday: Back
• Sunday: Rest
Phase 1
Weeks 1-4:
• Barbell squats: 3 sets x 4-6 reps
• Leg press: 2 sets x 4-6 reps
• Stiff-legged deadlifts: 3 sets x 4-6 reps
• One-legged calf raises: 3 sets x 4-6 reps
• Sitting calf raises: 2 sets x 4-6 reps
• Barbell curls: 2 sets x 4-6 reps
• Hammer curls: 2 sets x 4-6 reps
• Preacher curls: 1 sets x 4-6 reps
• Close-grip bench press: 2 sets x 4-6 reps
• Weighted tricep variation dips: 2 sets x 4-6 reps
• Skull crushers: 1 sets x 4-6 reps
• Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
• Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
• Decline sit-ups with weight: 2 sets x 8-12 reps
• Leg raises with weight: 2 sets x 8-12 reps
• Shoulder press 3 sets x 4-6 reps
• Upright rows 2 sets x 4-6 reps
• Bent over lateral raises 2 sets x 4-6 reps
• Dumbbell shrugs 2 sets x 4-6 reps
• Barbell Shrug Behind The Back 2 sets x 4-6 reps
• Incline Barbell Press 3 sets x 4-6 reps
• Decline Fly's 3 sets x 4-6 reps
• Dumbbell Press 3 sets x 4-6 reps
• Wide Grip Chin ups 3 sets x 4-6 reps
• Bent-Over Barbell Rows 3 sets x 4-6 reps
• Behind the back Upright rows 3 sets x 4-6 reps
• Hyperextensions 3 sets x 4-6 reps
Phase 2
Weeks 5-8:
• Hack Squats: 3 sets x 4-6 reps
• Lunges: 2 sets x 4-6 reps
• Hamstring curls: 3 sets x 4-6 reps
• Machine calf raises: 3 sets x 4-6 reps
• Calf Press On The Leg Press Machine: 2 sets x 4-6 reps
• Dumbbell alternate curls: 2 sets x 4-6 reps
• Concentration Curls: 2 sets x 4-6 reps
• Incline curls: 1 sets x 4-6 reps
• Tricep kickbacks: 2 sets x 4-6 reps
• Overhead tricep dumbbell extension: 2 sets x 4-6 reps
• Reverse tricep cable pushdowns: 1 set x 4-6 reps
• Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps
• Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps
• Weighted sit ups: 2 sets x 8-12 reps
• Hanging leg tucks: 2 sets x 8-12 reps
• Arnold's: 3 sets x 4-6 reps
• Dumbbell side laterals: 2 sets x 4-6 reps
• Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
• Barbell shrugs: 2 sets x 4-6 reps
• Low pulley row to neck: 2 sets x 4-6 reps
• Bench press: 3 sets x 4-6 reps
• Decline cable cross: 3 sets x 4-6 reps
• Incline flyes: 3 sets x 4-6 reps
• Lat pulldown: 3 sets x 4-6 reps
• Deadlifts: 3 sets x 4-6 reps
• T-bar Rows: 3 sets x 4-6 reps
• Wide grip pulley rows: 3 sets x 4-6 reps
Phase 3
Weeks 9-12:
• Front barbell squat: 3 sets x 4-6 reps
• One leg barbell squat: 2 sets x 4-6 reps
• Standing leg curl: 3 sets x 4-6 reps
• Quad machine extensions: 2 sets x 4-6 reps
• Calf raises: 3 sets x 4-6 reps
• Dumbbell cross body curls: 2 sets x 4-6 reps
• Wide-grip barbell curls: 2 sets x 4-6 reps
• Cable curls: 1 set x 4-6 reps
• Cable rope overhead tricep extension: 2 sets x 4-6 reps
• Decline skull crushers: 2 sets x 4-6 reps
• Bench dips: 1 sets: x 4-6 reps
• Wrist roller curl: 2 sets x 4-6 reps
• Behind back barbell wrist curls: 2 sets x 4-6 reps
• Decline reverse sit ups: 2 sets x 8-12 reps
• Machine crunches: 2 sets x 8-12 reps
• Clean and press: 3 sets x 4-6 reps
• Cable side laterals: 2 sets x 4-6 reps
• Bent-over rows: 2 sets x 4-6 reps
• Cable Shrugs: 2 sets x 4-6 reps
• Incline dumbbell press: 3 sets x 4-6 reps
• Machine flyes pec dec: 3 sets x 4-6 reps
• Decline dumbbell press: 3 sets x 4-6 reps
• Close-grip chins: 3 sets x 4-6 reps
• Bent-over wide grip barbell rows: 2 sets x 4-6 reps
• Dumbbell rows: 2 sets x 4-6 reps
• Good mornings: 2 sets x 4-6 reps
A. Overview of Max-OT
Max-OT or “Maximum Overload Training” was developed by the company AST. This 12 week program is designed and claimed to be the fastest muscle growth and fat burning workout. The overall goal of this program is to build the most muscle in the fastest time possible.
This program strongly emphasizes the intensity component which is said to correlate to increased muscle building, fat burning, strength, and power. This strict program will only work for those who dedicate themselves to its rules and principles.
B. Principles of Max-OT
- Type: Weight Lifting
- Time: 30-40 min
- Reps: 4-6
- Sets: 6-9 (Heavy sets each major muscle group)
- Rest Period (Between Sets): 2-3 min
- Rest Period (Between same muscle groups): 5-7 days
- Training Days Per Week: 5 days per week
- Skill Level: Intermediate
- Intensity: High
- Weight Load: High
Other Principles:
• You should always strive to increase the weight load each week as this
will keep your gains constant.
• Remember to get a good warm up prior to beginning your workout each
day to prevent injury.
C. Why Max-OT Works
High Intensity
This is what produces results, period. No room for impassionate lifters here, Max OT is only for those ready to truly workout intensely.
Extra Recovery Periods
Due to the extreme intensity of Max-OT, it is necessary that for every 8-10 weeks on the program, 1 week off of training should be taken.
Major muscle groups are trained first
These major muscles are trained primarily with compound exercises which require more time and energy while also producing the most muscle build potential. Smaller isolated exercises follow for maximal muscle fatiguing and growth.
Isolated muscle training
Only 1 to 2 muscle groups will be focused on each workout to thoroughly fatigue the muscle group.
2-3 min recovery periods
This rest time in between sets is crucial as your high intensity training requires ample recuperating time to actually progress. It would make no sense to take 30 second breaks only to lift smaller weights.
D. Max-OT Workout Routine
Here is the workout routine with exercises listed in an order that should be followed for each day. Feel free to modify or substitute similar exercises as you see fit. All three phases of the program are listed with exercise plan for that phase.
Phase 1: Weeks 1-4
Phase 2: Weeks 5-8
Phase 3: Weeks 9-12
There is an exception for the 4-6 rep range with abdominals as you want this area to be lean and trim, not one of the muscular “bodybuilder” pot bellies that have become common.
All 3 Phases follow this training split:
• Monday: Legs
• Tuesday: Arms and abs
• Wednesday: Shoulders and traps
• Thursday: Rest
• Friday: Chest
• Saturday: Back
• Sunday: Rest
Phase 1
Weeks 1-4:
• Barbell squats: 3 sets x 4-6 reps
• Leg press: 2 sets x 4-6 reps
• Stiff-legged deadlifts: 3 sets x 4-6 reps
• One-legged calf raises: 3 sets x 4-6 reps
• Sitting calf raises: 2 sets x 4-6 reps
• Barbell curls: 2 sets x 4-6 reps
• Hammer curls: 2 sets x 4-6 reps
• Preacher curls: 1 sets x 4-6 reps
• Close-grip bench press: 2 sets x 4-6 reps
• Weighted tricep variation dips: 2 sets x 4-6 reps
• Skull crushers: 1 sets x 4-6 reps
• Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
• Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
• Decline sit-ups with weight: 2 sets x 8-12 reps
• Leg raises with weight: 2 sets x 8-12 reps
• Shoulder press 3 sets x 4-6 reps
• Upright rows 2 sets x 4-6 reps
• Bent over lateral raises 2 sets x 4-6 reps
• Dumbbell shrugs 2 sets x 4-6 reps
• Barbell Shrug Behind The Back 2 sets x 4-6 reps
• Incline Barbell Press 3 sets x 4-6 reps
• Decline Fly's 3 sets x 4-6 reps
• Dumbbell Press 3 sets x 4-6 reps
• Wide Grip Chin ups 3 sets x 4-6 reps
• Bent-Over Barbell Rows 3 sets x 4-6 reps
• Behind the back Upright rows 3 sets x 4-6 reps
• Hyperextensions 3 sets x 4-6 reps
Phase 2
Weeks 5-8:
• Hack Squats: 3 sets x 4-6 reps
• Lunges: 2 sets x 4-6 reps
• Hamstring curls: 3 sets x 4-6 reps
• Machine calf raises: 3 sets x 4-6 reps
• Calf Press On The Leg Press Machine: 2 sets x 4-6 reps
• Dumbbell alternate curls: 2 sets x 4-6 reps
• Concentration Curls: 2 sets x 4-6 reps
• Incline curls: 1 sets x 4-6 reps
• Tricep kickbacks: 2 sets x 4-6 reps
• Overhead tricep dumbbell extension: 2 sets x 4-6 reps
• Reverse tricep cable pushdowns: 1 set x 4-6 reps
• Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps
• Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps
• Weighted sit ups: 2 sets x 8-12 reps
• Hanging leg tucks: 2 sets x 8-12 reps
• Arnold's: 3 sets x 4-6 reps
• Dumbbell side laterals: 2 sets x 4-6 reps
• Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
• Barbell shrugs: 2 sets x 4-6 reps
• Low pulley row to neck: 2 sets x 4-6 reps
• Bench press: 3 sets x 4-6 reps
• Decline cable cross: 3 sets x 4-6 reps
• Incline flyes: 3 sets x 4-6 reps
• Lat pulldown: 3 sets x 4-6 reps
• Deadlifts: 3 sets x 4-6 reps
• T-bar Rows: 3 sets x 4-6 reps
• Wide grip pulley rows: 3 sets x 4-6 reps
Phase 3
Weeks 9-12:
• Front barbell squat: 3 sets x 4-6 reps
• One leg barbell squat: 2 sets x 4-6 reps
• Standing leg curl: 3 sets x 4-6 reps
• Quad machine extensions: 2 sets x 4-6 reps
• Calf raises: 3 sets x 4-6 reps
• Dumbbell cross body curls: 2 sets x 4-6 reps
• Wide-grip barbell curls: 2 sets x 4-6 reps
• Cable curls: 1 set x 4-6 reps
• Cable rope overhead tricep extension: 2 sets x 4-6 reps
• Decline skull crushers: 2 sets x 4-6 reps
• Bench dips: 1 sets: x 4-6 reps
• Wrist roller curl: 2 sets x 4-6 reps
• Behind back barbell wrist curls: 2 sets x 4-6 reps
• Decline reverse sit ups: 2 sets x 8-12 reps
• Machine crunches: 2 sets x 8-12 reps
• Clean and press: 3 sets x 4-6 reps
• Cable side laterals: 2 sets x 4-6 reps
• Bent-over rows: 2 sets x 4-6 reps
• Cable Shrugs: 2 sets x 4-6 reps
• Incline dumbbell press: 3 sets x 4-6 reps
• Machine flyes pec dec: 3 sets x 4-6 reps
• Decline dumbbell press: 3 sets x 4-6 reps
• Close-grip chins: 3 sets x 4-6 reps
• Bent-over wide grip barbell rows: 2 sets x 4-6 reps
• Dumbbell rows: 2 sets x 4-6 reps
• Good mornings: 2 sets x 4-6 reps
A. Overview of Max-OT
B. Principles of Max-OT
C. Why Max-OT Works
D. Max-OT Workout Routine
B. Principles of Max-OT
C. Why Max-OT Works
D. Max-OT Workout Routine
Monday: Legs
Wednesday: Shoulders and Traps
Tuesday: Arms and Abs
Tuesday: Arms and Abs
Saturday: Back
Friday: Chest
Monday: Legs
Wednesday: Shoulders and Traps
Saturday: Back
Tuesday: Arms and Abs
Friday: Chest
Monday: Legs
Wednesday: Shoulder and Traps
Friday: Chest
Saturday: Back
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MAX OT WORKOUT
Workout Routines: